Rich Keeble's Big Half 1km Repeats

Workout - Rich Keeble's Big Half 1km Repeats

• 12min @ 6'15''/km
• 6 lots of:
  • 1.0km @ 4'25''/km
  • 2min rest
• 12min @ 6'15''/km

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Intro

Get a glimpse into RICH RUNS… The Big Half 2022 (with a GoPro) by Rich Keeble, an entertaining race vlog that breaks down practical training approaches and race tactics you can apply right away. The full video offers additional insights and exclusive on-course footage.

Key Points

• The foundation is consistency—Rich trains 4–5 days per week, balancing a long run (10+ miles) with two dedicated speed workouts each week.
• Speed work: his intensity split across two separate sessions—one focused on kilometer repeats (intervals) and the other on a shorter threshold-pace tempo effort (around 4–5 km).
• To break 145 minutes in the half-marathon, target ≈4:50 min/km (≈7:45 min/mi). Rich himself aimed even faster, chasing a sub–140 minute effort.
• His training follows Ben Parks’ intermediate racing plans for 5k, 10k, and half-marathon distances.
• During the race, a pacing app like Pacing helps you lock in your target splits and stay on track.

Workout Example

Typical weekly schedule (adapt to your mileage):

1. Long Run – 10+ miles at an easy, conversational effort.
2. Interval Day – Six 1 km repeats at 4:20–4:30 min/km with 2-minute easy jogging between each.
3. Tempo Day – 4–5 km run at threshold pace (roughly 4:50 min/km).
4. Easy/Recovery Runs – Two to three easy-effort runs of 5–7 km each, maintaining weekly volume.
5. Optional Cross–Training – Cycling or other low-impact activities to build additional aerobic capacity.

Closing Note

Test out these workouts and adjust the paces based on where you’re at fitness-wise—the Pacing app streamlines the process of setting tailored splits. Follow Rich’s approach, and faster half-marathons are within reach. Enjoy the training!

References

• RICH RUNS… The Big Half 2022 (with a GoPro) - YouTube (YouTube Video)